Yiqiniso, kufanele uqale ukudla, ngoba ulambile, hhayi nje ngoba ozakwabo babizwa ukuba badle ukudla. Kodwa ungabeki ukubekezelela indlala imizuzu engaphezu kwengu-20. Emva kwakho konke, uma ufuna kakhulu, uyeka ukuzilawula bese ubamba into yokuqala efika emehlweni akho nokuthi awudingi ukupheka: kumaswidi asekhaya avela ku-vase, imikhiqizo eqediwe eqhamuka esiqandisini, emgwaqweni - isitifiketi esetendeni eliseduzane. Ngaphezu kwalokho, umuntu olambile kakhulu uzodla ngaphezulu. Ngakho zama ukuphuka phakathi kokudla kwakungekho amahora ama-5. Akunqatshelwe futhi kancane "kunqunywe ukudla." Phuza ingilazi yamanzi noma isiphuzo nge-apula ngaphambi kokudla. Njengoba kuboniswa ucwaningo lwasosayensi baseMelika, abesifazane abadla i-apula ngaphambi kokudla kwasemini badla okungenani u-187 kcal ngesikhathi sokudla. Ngesikhathi sokudla ungakwazi ukuphuza amanzi ngama-sips amancane. Kodwa kubalulekile ukuthi umthamo we-liquid odakiwe awudluli u-1/3 wevolumu yokudla edliwe. Kodwa emva kokudla ihora awukwazi ukuphuza. Esikhathini esiswini, njengokwenyuka kwamakhemikhali, izimo zenzelwe ukulungisa ukudla okudliwe. Ukushintsha i-substrate kusho ukuphula ukugaya. Ingilazi yokuqala yamanzi ingadakwa emva kwamahora angu-1-1,5 ngemva kokudla, njengoba nje maduze amanzi azodinga ama-pancreas. Ezinye imikhiqizo, njengezithelo zomvini, iklabishi, ubisi, ingaqinisa inqubo yokuvutshelwa emathunjini ngokwawo. Ukuzixhumanisa ngesidlo esisodwa, ungabangela isiphepho. Ikakhulukazi uma uhlanganisa ukudla okuyi-acidic (utamatisi, i-cowberry) ne-alkali (ubisi olufanayo). Kodwa uma kunjalo usengozini ukuze uthole isisu esisodwa esithukuthele, ezinye "imibhangqwana" izokwengeza umbalwa wamasentimitha okhalweni. Kuyinto inhlanganisela yokudla okunamafutha ane-high-carbohydrate. I sandwich ne-bacon, ikhekhe owenza ikhofi ngekhilimu. Ngakho umzimba uzothola amafutha kanye nama-carbohydrate ngokushesha. Ukudla ngokweqile kuyoba ngamafutha.
Bathi, ngokusobala, akuzona umbhangqwana
Iziphuzo: itiye, ikhofi, ama-juice, iziphuzo zezithelo, i-compotes - ayihambisani kahle nokudla. Bahle kuphela ngezithelo, izithelo ezomisiwe nama-sweets alula njenge-chocolate noma ama-marmalade. Kwezinye izimo, ungayiphuza imizuzu engu-30-40 ngaphambi kokudla noma amahora angu-1-1.5 emva kwalokho, futhi uma udle ukudla kwamaprotheni - hhayi ngaphambi kwamahora amabili kamuva. Iwayini, oyiphuza ngesikhathi sokudla, ku-1 / 2-1 / 3 uphuze ngamanzi. Iziphuzo ezinamandla ezidakayo azikwazi ukudakwa esiswini esingenalutho, zingadakwa kancane ngesikhathi sokudla noma ekupheleni kokudla, njengokugaya. Imithetho yokwamukela izihambi, eyasuka ngesikhathi ukungabi nokudla kwakuyinto evamile, kwakudingeka noma yisiphi isivakashi, kuqala kokudla. Le nkambiso yenza sikhulume etafuleni namuhla. Ukuxhumana nokudla sekucishe kufane. Kodwa ungakhohlwa ukuthi ukudla kuyindlela yokuqinisekisa impilo yomzimba. Kuyinto umzimba okuzodingeka ukuwugcobe futhi ususe konke okungenakuqhathaniswa. Ngakho-ke, umzimba kuphela unelungelo lokunquma ukuthi yisiphi isikhathi sokuthola esinye isabelo sokudla, okusho lo mzwa wendlala. Futhi yilona kuphela isizathu sokuhlala etafuleni. Konke okudliwa ngezinye izizathu, kuholele ekugqaseni kokugaya kanye nezinhlelo ze-body exretory. Uma umenyiwe ukuba udle inkampani, futhi awulambile, kodwa awukwazi ukwenqaba, uhlale etafuleni, uphuze amanzi futhi ukhulume ngempilo yakho!
Okokuqala, isisu namathumbu kuyoba nzima ukubhekana nokudla okungahlosiwe. Okwesibili, usengozini yokuba ngcono. Ubuchopho bukwaziswa ngokukhathala ngokunyuka kwezinga leshukela egazini, futhi lihleli emaminithi emva kokuqala kokudla. Kucatshangwa ukuthi ngenkathi umuntu odla kancane eyohlaziya lokho akuthole emfolokheni owodwa, okusheshayo kuyoba nesikhathi sokuthatha futhi ukuthumela ukudla emlonyeni izikhathi ezinhlanu. Lokhu kuqinisekiswa yizifundo ezenziwa ososayensi baseYunivesithi yaseRhode Island. Ngemva kokuqasha iqembu lamavolontiya wesifazane, odokotela basikisela ukuthi badle isitsha se-spaghetti noshizi kabili. Kanye - ngokushesha ngangokunokwenzeka, okwesibili - ngesantya esithule, ukufuna ngokucophelela ukudla. Futhi esimweni sokuqala, amantombazane emaminithini angu-9 ayedla isilinganiso esingama-646 kcal, futhi okwesibini - 579 kcal ngesigamu sehora. Futhi emva kokudla okusheshayo abahlanganyeli bokuhlolwa bakhononda ukuthi baseselambile. Sikuqinisekisile? Ungalondolozi isikhathi ekudleni. Futhi ukuze ufunde ukuthi ungamgwinya kanjani ukudla ngokushesha, zama ukufaka esikhundleni sesipuni sesipuni nge dessert, kanye nemfoloko enezinti zesiShayina. Okokuqala, ngoba ukusishukumisela ukuba sithathe i-spoon sinelungelo kuphela umzimba, hhayi ingqondo noma imizwelo. Okwesibili, ngokumelene nesimo sokucindezeleka, kunzima ukugxila enkambisweni yokuthola ukudla, futhi ngokuqinisekile uzothola imali. Futhi ekugcineni, okwesithathu, ukucasuka noma ukhathazekile, kunalokho, ungakhethi ucezu lwesinkwa sonke sesinkwa kanye nenkukhu ebilisiwe, kodwa into ekhethekile kakhulu, enomnandi, enamafutha ... Lokhu kukhetho futhi kuqhutshwa umzimba: ngoba "ukuqhuma" komzwelo kuqeda ngokunamandla, "kudinga" ama-carbohydrate fast namafutha. Ukuze ubhekane nale nkinga, kubalulekile, okokuqala, ukuhlela kahle ukudla. Uma ulambe izikhathi ezimbalwa ngosuku, ungadli, khona-ke umzimba uchithe izitolo ze-glycogen esibindi nasezintanjeni ukuze ugcine izinga elijwayelekile le-glucose egazini. Khona-ke ngesikhathi sokucindezeleka, awuvikelekile ngamandla futhi usebenzise okuningi ekuqhumeni komzwelo kunakho konke ongakwenza ngaphandle kokulimaza impilo yakho. Bese udla konke ukuze ugcwalise "izindawo zokugcina amafutha". Futhi-ke, kubalulekile ukuthi ufunde ukuthi ungakujabulela kanjani ukudla kuphela.
Ngokwezibalo, uhlanza konke okufakiwe kuwo. UTom udla izizathu eziningi. Ukuba yisithameli, akunakwenzeka ukushiya ucezu lwekhekhe epulatsheni ukuze ungamcasuli umnikazi wendawo. Endaweni yokudlela kunzima ukwenqaba ukwelapha, okwamanje okudingeka ukhokhe. Futhi, ekugcineni, kukhona abantu abathanda ukubeka izinto ngokuhlelekile kuyo yonke indawo, kufaka phakathi esitokisini sakusihlwa. Kubo, ukushiya okuthile kuwo akumane kungamukeleki. Nokho, akunzima ukuxazulula le nkinga. Esikhundleni sepuleti enkulu evamile ukuthatha encane yokudla okulula. Ukudla kuye kungaphansi kuka-20%. Futhi ungafundeli iphephandaba, vala isidlali bese uthumela ingxoxo yezindaba owake wazizwa ntambama. Ngesikhathi sokudla, udinga ukugxila kukho kuphela, zilalele, ukuhlaziya kahle ukudla kwakho futhi ekugcineni ungathumeli emlonyeni wakho. I-Cottage shizi nenyama, isibonelo, zidinga imizamo ehlukene yokuhlafuna. Uma "sihlala" ne-TV, khona-ke sizokugwinya ngokungacabangi, kokubili. Uma sigxila ekudleni - sizozwa ukuthi badinga kangakanani "ukugaya" nokuthi ninika. Qaphela imizwa yakho. Ngenkathi usulambile, ukunambitheka kukhanya, kumnandi, ukudla kuyajabulisa. Ngokushesha nje lapho ukunambitheka kudlula (zilalele wena!) Futhi ukudla kungabi nalutho - ugcwele, umzimba awudingi ukudla. Futhi kungcono ukukhohlwa mayelana ne-dessert, njengesidlo sokugcina sokudla, uma ufuna ukudla kahle. Amaswidi "alala phansi" ngokusanhlamvu, emifino, inyama kanye nenhlanzi izitsha. Ngakho-ke, linda emva kokudla okungenani ihora nehafu ngaphambi kokudla i-dessert. Ngokungafani nemifino, izithelo eziningi ngenyama azihlanganisi. Badinga uhlelo lokugaya "imizamo" ehlukahlukene, i-asidi yesiphuzo esiswini, ama-enzymes. Futhi into eyodwa: isithelo kufanele sidliwe kuze kube amahora angu-8. Yidla engxenyeni yokuqala yosuku, basinika amandla, esiwasebenzisayo phakathi nosuku. Yidla kusihlwa, lapho umzimba ungasadingi ama-carbohydrate amaningi, alala isisindo somzimba, okwenza ukuvuthwa esiswini nasemathunjini.
Ezinye izithelo ezimuncu namajikijolo, isibonelo, amahalananda, i-grapefruit, i-pomelo, i-cowberry, ihlangene ngokuphelele nemifino nenyama, ngoba ukugaya kwazo kudinga ijusi esiswini esisodwa se-acidity eyodwa. Wonke umuntu uyazi ukuthi udinga ukuphuma etafuleni unomsoco omncane, kodwa kuzo zonke izinto ezibonakalayo zilula, akulula ukulandela. Indoda yanamuhla ivame ukudla ngokungahleliwe. Abanye bethu bahlale behlaziya okuthile, empeleni bengacabangi ukulamba, noma bashintshe ukugcwala kwayo. Abanye ngenxa yezizathu ezithile beqa ukudla futhi empeleni badle kanye kuphela ngosuku kusihlwa, lapho behaha ngokuhaha bese bengasakwazi ukuyeka. Asazi ukulalela imizwa yethu. Ngakho-ke, etafuleni asigxila kubo, kodwa endleleni abaziphatha ngayo (baqedile ukudla noma bathatha enye ingxenye). Noma inani lokudla elilele epuleti. Uma lokhu kuyinkinga yakho futhi, zama ukuhlela kusengaphambili ukuthi kufanele udle kangakanani. Namathela ohlelweni lokudla oluthile, sebenzisa izikali zekhishi (uze ufunde ukucacisa ubukhulu besabelo ngeso), faka ukudla esitokisini esincane noma, ukufaka kuso njengoba uthanda, ngokushesha ubeke cishe ingxenye.